Loaʻa ka manawa ma ka wā e holo anaʻoe i ke kaʻina hana wikiwiki no ka manawa e koi aiʻoe e uku nui i kou manawa. ʻO ka manaʻo ke piʻi nei a piʻi i lalo i kekahi "pyramid" ma ka hoʻomakaʻana i kāu wā paʻi ma kahi me hoʻokahi minute, e piʻi ana i kahi'āpana manawaʻelima, a laila e hana i kāu ala hoʻi i lalo i hoʻokahi minute.
Hiki iāʻoe ke hana ia mea ma luna o ka papa hana a i waho (me kahi wati,ʻoiaʻiʻo.)
ʻO ka Pyramid Speed Workout
| Ka wā | Pehea e holo ai |
| Hoʻomehana | 5 mau minuke - hele wāwae / kelepo |
| Ka wā hana | 1 ka minuke ma 5K wiki i ka wikiwiki |
| Ka Waina Mālō | E hoʻihoʻi (hiki ke maʻalahi) no hoʻokahi minuke. |
| Ka wā hana | 2 mau minuke ma 5K wiki i ka holo |
| Ka Waina Mālō | E wehe (ke maʻalahi) i 2 mau minuke. |
| Ka wā hana | 3 mau minuke ma 5K wiki |
| Ka Waina Mālō | E wehe (ke maʻalahi) i 2 mau minuke. |
| Ka wā hana | 4 mau minuke ma 5K wiki |
| Ka Waina Mālō | E wehe (ke maʻalahi) i 2 mau minuke. |
| Ka wā hana | 5 mau minuke ma 5K wiki i ka holo |
| Ka Waina Mālō | E wehe (ke maʻalahi) i 2 mau minuke. |
| Ka wā hana | 4 mau minuke ma 5K wiki |
| Ka Waina Mālō | E wehe (ke maʻalahi) i 2 mau minuke. |
| Ka wā hana | 3 mau minuke ma 5K wiki |
| Ka Waina Mālō | E wehe (ke maʻalahi) i 2 mau minuke. |
| Ka wā hana | 2 mau minuke ma 5K wiki i ka holo |
| Ka Waina Mālō | E wehe (ke maʻalahi) i 2 mau minuke. |
| Ka wā hana | 1 ka minuke ma 5K wiki i ka wikiwiki |
| E hoʻomaha i lalo | Hoʻomaʻaka mālie no 5 mau minuke. |
ʻO ka Pyramid Speed Interval Workout for Track
ʻO kēia haʻawina e like me ka hana ma luna, akāʻoi aku ka maʻalahi ke hana ma kahi o loko a me waho 400m.
ʻO ka manaʻo ke piʻi nei a piʻi i lalo i kekahi "pyramid" ma ka hoʻomakaʻana i kou wā lōʻihi me kahi lepe (400m), a hoʻonui i kahi koʻikoʻi a hiki i nā lālaniʻehā, a laila e hana i kāu ala e hoʻi i lalo i kahi laulā.
| Ka wā | Pehea e holo ai |
| Hoʻomehana | 5 mau minuke - hele wāwae / kelepo |
| Ka wā hana | 1 lap (400m) i 5K wiki i ka wikiwiki |
| Ka Waina Mālō | E hoʻihoʻi (hiki ke maʻalahi) no ka hapalua o ka wā hana. |
| Ka wā hana | 2 Laps (800m) ma ka heihei 5K |
| Ka Waina Mālō | E hoʻihoʻi (hiki ke maʻalahi) no ka hapalua o ka wā hana. |
| Ka wā hana | 3 laps (1200m) i ka heihei 5K |
| Ka Waina Mālō | E hoʻihoʻi (hiki ke maʻalahi) no ka hapalua o ka wā hana. |
| Ka wā hana | 4 Laps (1600m) i ka wā holo 5K |
| Ka Waina Mālō | E hoʻihoʻi (hiki ke maʻalahi) no ka hapalua o ka wā hana. |
| Ka wā hana | 3 laps (1200m) i ka heihei 5K |
| Ka Waina Mālō | E hoʻihoʻi (hiki ke maʻalahi) no ka hapalua o ka wā hana. |
| Ka wā hana | 2 Laps (800m) ma ka heihei 5K |
| Ka Waina Mālō | E hoʻihoʻi (hiki ke maʻalahi) no ka hapalua o ka wā hana. |
| Ka wā hana | 1 lap (400m) i 5K wiki i ka wikiwiki |
| E hoʻomaha i lalo | Hoʻomaʻaka mālie no 5 mau minuke. |